This 20-minute full-body Pilates flow brings it all together — strength, balance, and mobility.
We’ll move through bridges, core activation, glute series, and dynamic side planks, finishing with grounding stretches and breathwork.

Perfect as a morning reset or evening unwind to restore your strength and flow.

✨ Level: All Levels
🕰 Length: 23 minutes
💪 Focus: Full Body • Core • Glutes • Mobility
📍 Pilates Haven — Armagh, NI

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⏱ Chapters:

00:00 Welcome & warm-up bridges
01:34 Heel lift bridge
03:12 Butterfly bridge
03:44 Bent-leg scissors
04:47 Opposite arm/leg coordination
05:59 Hip rock stretch
06:17 Rolling like a ball
07:27 Reverse tabletop lifts
08:16 Wrist mobility
09:54 Bird-dog extensions (left & right)
11:30 Child’s Pose release
12:24 Glute kicks (left & right)
13:53 Downward Dog to spinal waves
15:44 Side plank glute lift (left)
17:10 Thread the needle stretch
18:39 Side plank glute lift (right)
20:35 Closing seated stretch & breath

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✨ Benefits:
• Strengthens core, glutes, and shoulders
• Enhances stability and posture
• Improves mobility and control
• Leaves you feeling strong, lengthened, and grounded

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💻 Join us at Pilates Haven

Reformer • Mat • Yoga • TRX | Armagh, NI

💸 Drop-in: £15
🌱 Intro Offer: £30 for any 3 classes
🔁 Memberships available